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#129 Is this the hill you want to die on? Psychological flexibility, rigidity and hoarding with Dr Jan Eppingstall

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Manage episode 404019680 series 2903216
That Hoarder에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 That Hoarder 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

Subscribe to the podcast - https://www.overcomecompulsivehoarding.co.uk/subscribe


Today, I'm looking at psychological flexibility and rigidity with Dr. Jan Eppingstall. Join us as we explore the impact of changing hoarding behaviours and learn about Acceptance and Commitment Therapy (ACT) as a powerful tool in addressing psychological inflexibility. Discover the six core processes of psychological flexibility and inflexibility, and gain insights into challenging rigid beliefs. We'll also discuss the role of curiosity and acceptance in fostering adaptability and open-mindedness.


So, grab your headphones and get ready for an enlightening conversation on embracing change and overcoming psychological rigidity.

  • Importance of Psychological Flexibility in Hoarding
  • Psychology inflexibility's role in hoarding behaviour
  • Impact on life satisfaction
  • Application to all humans, not just clinical pathologies
  • Acceptance and Commitment Therapy (ACT) as a Model for Psychological Adaptability and Health
  • The 6 core processes of psychological flexibility and inflexibility
  • Acceptance vs. experiential avoidance
  • Diffusion vs. cognitive fusion
  • Flexible attention to the present moment vs. inflexible attention
  • Self as context vs. attachment to conceptualised self
  • Committed action vs. inactivity or impulsivity
  • Hexaflex and its origin
  • Changing Behaviours
  • Trying new things, compromising, and risk-taking
  • Change in one area affecting various aspects of life
  • Techniques for Managing Panic Attacks
  • Addressing panic attacks through curiosity and acceptance
  • Healing experience of being understood and accepted
  • Macro and Micro Perspectives
  • Techniques such as meditation or mindfulness
  • "Yes, And" Technique and Promoting Open-Mindedness
  • Role in promoting compromise and open-mindedness
  • Importance of considering alternatives with a curious and open mindHoarding, rigidity, and psychological inflexibility
  • Experiential avoidance and rumination
  • Inflexible actions
  • Adapt to different situations while staying true to your values
  • Taking action towards values, maintaining psychological flexibility.
  • Practice observing your thoughts through thought listing
  • Working on being less rigid, more flexible.
  • Mediation in statistical analysis.
  • Consider alternatives, embrace curiosity.
  • Finding flexibility in perspective improves relationships
  • Values to guide actions.
  • Acceptance, understanding, and support from trusted individuals.
  • Discussion on rigidity and inflexibility in hoarding, its correlation with various mental health issues.
  • ACT academics aimed to create unified therapy model, different from DSM.
  • Living in state of inaction, choosing values for action.
  • Experiential avoidance, cognitive fusion
  • ACT for hoarding.
  • Questioning negative thoughts, being psychologically flexible, and testing beliefs to overcome attachment to possessions.
  • Flexibility vs. avoidance in behaviour and mindset.
  • Awareness of thoughts and feelings helps in making wise decisions.
  • Being creative and adaptable in different contexts
  • People may act differently in various situations, but there is a constant sense of self.
  • Neurodiversity may impact ability to visualize or notice thoughts.
  • Struggling with rigidity and flexibility, challenging it.
  • Questioning values, flexibility, and inflexibility in decision-making and life choices.
  • "Yes, and."
  • Actions not matching with values
  • Thought listing exercise to align with values.

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

183 에피소드

Artwork
icon공유
 
Manage episode 404019680 series 2903216
That Hoarder에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 That Hoarder 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

Subscribe to the podcast - https://www.overcomecompulsivehoarding.co.uk/subscribe


Today, I'm looking at psychological flexibility and rigidity with Dr. Jan Eppingstall. Join us as we explore the impact of changing hoarding behaviours and learn about Acceptance and Commitment Therapy (ACT) as a powerful tool in addressing psychological inflexibility. Discover the six core processes of psychological flexibility and inflexibility, and gain insights into challenging rigid beliefs. We'll also discuss the role of curiosity and acceptance in fostering adaptability and open-mindedness.


So, grab your headphones and get ready for an enlightening conversation on embracing change and overcoming psychological rigidity.

  • Importance of Psychological Flexibility in Hoarding
  • Psychology inflexibility's role in hoarding behaviour
  • Impact on life satisfaction
  • Application to all humans, not just clinical pathologies
  • Acceptance and Commitment Therapy (ACT) as a Model for Psychological Adaptability and Health
  • The 6 core processes of psychological flexibility and inflexibility
  • Acceptance vs. experiential avoidance
  • Diffusion vs. cognitive fusion
  • Flexible attention to the present moment vs. inflexible attention
  • Self as context vs. attachment to conceptualised self
  • Committed action vs. inactivity or impulsivity
  • Hexaflex and its origin
  • Changing Behaviours
  • Trying new things, compromising, and risk-taking
  • Change in one area affecting various aspects of life
  • Techniques for Managing Panic Attacks
  • Addressing panic attacks through curiosity and acceptance
  • Healing experience of being understood and accepted
  • Macro and Micro Perspectives
  • Techniques such as meditation or mindfulness
  • "Yes, And" Technique and Promoting Open-Mindedness
  • Role in promoting compromise and open-mindedness
  • Importance of considering alternatives with a curious and open mindHoarding, rigidity, and psychological inflexibility
  • Experiential avoidance and rumination
  • Inflexible actions
  • Adapt to different situations while staying true to your values
  • Taking action towards values, maintaining psychological flexibility.
  • Practice observing your thoughts through thought listing
  • Working on being less rigid, more flexible.
  • Mediation in statistical analysis.
  • Consider alternatives, embrace curiosity.
  • Finding flexibility in perspective improves relationships
  • Values to guide actions.
  • Acceptance, understanding, and support from trusted individuals.
  • Discussion on rigidity and inflexibility in hoarding, its correlation with various mental health issues.
  • ACT academics aimed to create unified therapy model, different from DSM.
  • Living in state of inaction, choosing values for action.
  • Experiential avoidance, cognitive fusion
  • ACT for hoarding.
  • Questioning negative thoughts, being psychologically flexible, and testing beliefs to overcome attachment to possessions.
  • Flexibility vs. avoidance in behaviour and mindset.
  • Awareness of thoughts and feelings helps in making wise decisions.
  • Being creative and adaptable in different contexts
  • People may act differently in various situations, but there is a constant sense of self.
  • Neurodiversity may impact ability to visualize or notice thoughts.
  • Struggling with rigidity and flexibility, challenging it.
  • Questioning values, flexibility, and inflexibility in decision-making and life choices.
  • "Yes, and."
  • Actions not matching with values
  • Thought listing exercise to align with values.

Hosted on Acast. See acast.com/privacy for more information.

  continue reading

183 에피소드

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Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, Dr Jan Eppingstall and I explore how to create a ventral vagal space or touchstone to help us regulate our emotions, drawing inspiration from the work of Deb Dana and polyvagal theory. We look at how we can find or create areas within our home, and objects we can use on the go, that provide safety and connection, allowing us to feel grounded and manage overwhelming moments. We'll look at the emotional significance of objects, avoiding those that glower at us, and instead creating spaces filled with comfort and warmth. Creating Your Own Ventral Vagal Space Permission Slip segment Discussion about photographic portraits Emotions associated with the portraits Objects as Memories Significant memories vs. happy memories Harriet Impey's notion of "glowering" objects Emotional Impact of Objects Portraits as a reminder of insecurity Ventral Vagal Space Concept Use of Deb Dana's work in polyvagal theory Connection between emotional safety and physical space Explanation of Polyvagal Theory Breakdown of the nervous system's stages: ventral vagal, sympathetic, and dorsal vagal Relevance of Polyvagal Theory to Hoarding Trauma and its relation to object attachment Challenges of decision-making in a cluttered environment Deb Dana's Home Analogy - Comparison of home systems to body's autonomic systems Integration needed for a "full life" and connection Practical Application of Ventral Vagal Spaces Creating nourishing home spaces Abundance Importance of Touchstones Explanation and significance of touchstones Examples of personal or portable calming items Creating a Ventral Vagal Space or Touchstone Starting small by identifying objects that bring safety and contentment Using childhood memories to influence current safe spaces Applications and Benefits Using the space for emotional regulation Touchstones as portable reminders of safety Recognising objects that already serve as touchstones Importance of awareness and observation in identifying touchstones Utilising Resources for Grounding Examples of resources: lava lamps, messages, certain sounds Strategies for implementing these resources in daily life…
 
Sign up for the newsletter: http://www.overcomecompulsivehoarding.co.uk/newsletter Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, I'm sharing nine strategies that are making a real difference in managing my hoarding behaviour and curbing over-acquiring right now. From tricks to overcome perfectionism and opening a daunting pile of letters to finding support in unexpected places and even leveraging a cute app, these tactics are moving me forward. Join me as I lay out what's working, in the hope it sparks a few ideas for you too. Opening 100 unopened letters Overcoming fear and procrastination Sorting coins and dealing with obsolete items Decision-making process in letting go Recognising dehoarding as self-kindness, not punishment Benefits of having a friend who knows the hoarding situation Managing perfectionism and doing things imperfectly Using the "hummingbird method" for tasks Introduction and use of the Finch app for self-care Using virtual assistants for task reminders Success with excessive mug collection and food cupboards Impact of the documentary "Buy Now" on purchasing habits Changing relationship with the inner critic Overcoming Mail Anxiety Milestone Kindness, Not Chore Embrace Imperfection for Future Growth Hands-Free Task Management Best-before dates at the start of the year Consumerism Documentary Curbing Instant Gratification…
 
Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, I chat with Harriet Impey about the complex process of clearing out her parents' cluttered house after their deaths. From unusual family rules to emotional ties with objects, we cover how Harriet navigated the challenges of sorting belongings, her family dynamics, and the personal growth she experienced along the way navigating emotional landscapes. We also talk about whether her parents hoarded and how their relationship with their stuff has affected her relationship with her stuff. Plus, we discuss the importance of letting go, embracing mindfulness, and the transformative power of therapy. Trailer: Where Dragons Live : https://www.youtube.com/watch?v=w2ARgzYZei8 Growing up in a cluttered house and realisation later in life Harriet's mother's attachment to objects and possible hoarding Influence of family habits on personal behaviour Relationships and Emotional Awareness Harriet's journey towards emotional awareness and accepting imperfections Importance of recognising complex feelings Managing fear of arguments and expressing anger Using Objects Instead of Saving Them Harriet's family preference for keeping items "too special to use" Transition to using these items with joy Family Dynamics and Emotional Suppression Differences in attitudes towards possessions among Harriet and her siblings Parents' contrasting approaches to objects Impact of her mother's anxiety on household rules and behavior Clearing Out Parents' Home Harriet's responsibility in sorting through parental belongings Emotional impact of dealing with deceased person's possessions Reference to "Swedish Death Cleaning" Importance of considerate item management Therapy and Self-Reflection Harriet's 20 years of therapy and its impact The influence of therapy on personal happiness and self-awareness Learning to be less rigid in life Managing and Letting Go of Belongings Evaluating the necessity of keeping certain belongings Mindfulness and Mental Health Mindful self-compassion and ACT The filming of "Where Dragons Live" The dual charm and burden of the family home Personal Experiences and Family Impact…
 
Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-171-hi-ren-the-song-that-dramatically-changed-my-approach-to-my-inner-critic/ In this episode, I discuss Ren's song "Hi Ren," a mind-blowing exploration of inner conflict that blows apart ideas about the balance between darkness and light within us all. We'll unpack Ren's introspective lyrics, which explore themes like mental illness and creativity, and consider his take on life and what we can learn from it. I share how this song's impact has resonated with my own journey in dealing with grief and the inner critic. Watch the original song by Ren here: https://www.youtube.com/watch?v=s_nc1IVoMxc&pp=ygUGaGkgcmVu Impact of "Hi Ren" by Ren Gill on my life Relation to grief and managing the inner critic Themes of Strength and Hope Inner strength and resilience amidst challenges Inner Conflict Illness and psychological battles The pendulum metaphor, advocating acceptance Universal evil and inner conflict Dark side as defensive rather than malevolent Chaos and division as intrinsic parts of self Identification with 'hope' indicating a shift towards optimism Life as a Dance Complexity and humanity over supernatural perfection Episode contains sensitive topics including swearing, suicide, and mental distress Song Analysis Exploration of mental illness and creativity struggles Connection to personal inner critic experiences Dialogue between Ren's dark and light personas Discussion of inner conflict and personal growth Internal struggle about personal achievements Dark side's criticism of Ren’s insecurities Ren’s music achieving 43 million YouTube views Dark side as a symbol of temptation and negativity Host's parallel with personal inner critics Steve Chapman's TED talk on inner critics Emotional impact of "Hi Ren" song on the host Dark Ren attacks out of fear and insecurity. Inner critic misconstrues protection as help. Inner critic always undermines self-confidence, futile. Ren's song conveys hope's profound impact. Embrace change; it's an evolving balance. Struggling makes us human, imperfect, and relatable.…
 
Get your 2025 decluttering inspiration calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/…
 
Get your 2025 decluttering inspiration calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/…
 
Get your 2025 decluttering inspo calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ Exploring impermanence, this episode highlights how these concepts can help us understand hoarding behaviours and the illusion of control. Looking at impermanence also includes addressing mindfulness, Acceptance and Commitment Therapy, coping with change, ambiguity and uncertainty. Yikes! Embracing Impermanence Psychological benefits of impermanence Concept of "glimmers" Interplay between mindfulness and impermanence Fernández-Campos paper on non-judgmental attention Critique of commercial distortion of mindfulness Jon Kabat-Zinn’s definition of mindfulness Practical mindfulness exercises Mindfulness in Hoarding Context Psychological dimensions and security from possessions Environmental Responsibility vs. Hoarding Personal insights on waste and possessions Uncertainty, Ambiguity, and Impermanence in Hoarding Tolerance of uncertainty and ambiguity Embracing impermanence to reduce distress Acceptance and Commitment Therapy (ACT) and Hoarding Psychological flexibility and acceptance of constant change ACT's promotion of resilience Use of ACT and Compassion Focused Therapy Radical Acceptance Steps to practice radical acceptance Awareness and curiosity toward challenges Vocalising Thoughts and Journaling Benefits of speaking thoughts aloud Buddhist Concepts and Impermanence Awareness and acceptance in Buddhism Tara Brach’s qualities of awareness Personal Reflections on Change and Relationships Resisting and coming to terms with change "Permission Slip" Segment Concept of Control and Suffering in Hoarding Desire for permanence leading to hoarding behaviour Justifications for Keeping Items Avoiding unnecessary consumption Ethical decision-making when buying Increasing Awareness and Understanding Personal Motivations Promoting curiosity through being without something…
 
Get your 2025 decluttering inspiration calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, I ask Dr Chia-Ying Chou about the complex interplay between grief and hoarding. We'll explore how emotions like grief can trigger hoarding behaviour, the role an inner critic plays, and learn all about compassion-focused therapy – including why it’s so much easier to offer compassion than to receive it. The timing is perfect, coinciding with National Grief Awareness Week in the UK. Grief and Hoarding Discussion Chia-Ying Chou discusses the non-direct link between grief and hoarding based on clinical experience. Factors such as resistance to grieving and avoiding vulnerability exacerbate hoarding. Grief can trigger hoarding behaviour to maintain a sense of control and avoid confronting loss. Host shares personal experiences of how grief intensified their hoarding behaviour. Grief and Possessions People keep deceased loved ones' belongings as a way to preserve their existence. Chou mentions the ambiguous preservation of loved ones through items. Anxiety and resistance to facing grief make organising or discarding possessions difficult. Complex Emotions in Grief Host reflects on the unexpected emotions in grief, like anger or impatience. Therapeutic Strategies for Grief and Hoarding Chou compares addressing resistance to grief to preparing for a challenging hike. Emphasis on resourcing, preparing mentally, and gathering support. Suggestions for a "baby-step" approach to facing fears and emotions. Inner Critic and Grief Host discusses journey with their inner critic and finding new approaches to handle it. Chou highlights how internal criticism is often related to grief and missed opportunities. Compassion-Focused Therapy (CFT) Integration of Western psychotherapy and Buddhist philosophy for addressing psychological challenges. Difficulty in receiving or directing compassion towards oneself. Connections Between Hoarding, Trauma, and Grief Patterns of loss, either tangible or intangible, among those who hoard. Episode ties with National Grief Awareness Week in the UK. Cultivating Compassionate Companions Idea of cultivating an imaginary compassionate companion for emotional support. Emphasis on emotions being a part of persona, not the true self. Emotions and Grief Management Pacing yourself. Chou recommends creating space for emotions to surface naturally. Encouragement to welcome emotions as a creative process in internal space. Examine fears and take small steps to engage with feelings.…
 
Get your 2025 decluttering inspiration calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-168-hoarding-healing-and-the-art-of-kintsugi-with-dr-jan-eppingstall-of-stuffology/ Today, I'm with Dr Jan Eppingstall, a Melbourne-based counsellor, about the fascinating art of kintsugi and how it connects with hoarding and trauma recovery. We explore how this Japanese tradition of mending broken pottery with gold has lessons for us about the therapeutic journey and the beauty in imperfection. We also discuss how these concepts apply to overcoming perfectionism in hoarding and highlight the empowering process of creating, destroying, and rebuilding. Introduction to Kintsugi and Dr. Jan Eppingstall Explanation of kintsugi as a Japanese art form of repairing objects with gold. Kintsugi and the connection to recovery from trauma. Kintsugi as a Metaphor for Healing Importance of acknowledging the process of healing without oversimplification. Reference to Amy Price's article about kintsugi symbolising care and time. Discussion of Tomas Navarro's book and the importance of action in healing. Psychological and Therapeutic Implications Metaphor in therapy for expressing complex emotions. Application of kintsugi philosophy in mental health contexts, including trauma recovery. Relation to Acceptance and Commitment Therapy (ACT), acceptance, and resilience. The real-life application of acceptance and self-compassion. Creation, Destruction, and Rebuilding Create, destroy and recreate art as part of personal healing. Parallel with kintsugi in wabi sabi / finding beauty in imperfection. Personal Empowerment and Resilience Empowerment through courage and resilience using scars as a metaphor. Resonance with Leonard Cohen Idea of imperfection as a means for transformation. Contrasts with Modern Consumerism Kintsugi and wabi sabi's focus on the beauty of imperfection and impermanence. Reference to Beth Kempton's book on creating serene, beautiful spaces. Addressing Perfectionism and Hoarding Application of kintsugi principles to address perfectionism in hoarding. Exploration of creating, destroying, and rebuilding as a therapeutic exercise. "Wreck This Journal" to overcome artistic perfectionism.…
 
Get your 2025 decluttering inspiration calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In this episode, I propose ten experiments to help customise your decluttering journey, focusing on individual preferences to uncover what strategies work best in your home. These experiments encourage a flexible approach to dehoarding. It's all about tailoring your methods to fit your style and your personality, ensuring that decluttering becomes a more intuitive and effective process. Approaching Tasks as Experiments Tasks viewed as experiments inspired by CBT Reduction of perfectionist pressure Emphasis on personal differences and no right or wrong answers Testing different time slots for tasks Effectiveness of beginning the day with decluttering "Swallowing the frog" concept Long-term goals vs. short-term goals for motivation Experimentation and Adjusting Over Time Periodic repetition of experiments to adapt to changes Use of structured time frames and spontaneous urges to declutter Experimenting with personal preferences for initiating action Options such as music, TV, silence, social interaction, or media consumption Use of podcast as motivational tool Upbeat music playlist Group accountability sessions via Zoom for shared motivation Productivity based on to-do list specificity Decluttering strategies: by space, type of item, or item within a space Handling Difficult Categories Approach to emotionally challenging items Tailoring strategy based on personal readiness Consistency in Dehoarding Short daily durations vs. longer weekly sessions Finding the best fit based on routine Time Constraints Setting strict vs. flexible schedules Combination of structured and spontaneous efforts Personalising Decluttering and Productivity Methods Focus on individual preferences and method effectiveness…
 
Get your 2025 decluttering inspiration calendar http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, I talk about the strategies I've been trying to address over-acquisition and manage my finances, from savings pots to practising 'just-in-time' shopping. I explain how these methods, alongside mindfully resisting impulse buys and more, are helping me reduce clutter. Personal Financial Management Dedicated accounts with savings pots for various expenses like glasses, car repairs, and gifts. Spending limits. Evaluating the necessity of purchases. Reflecting on past financial struggles. The tendency to overprepare due to fear of scarcity. The impact of hoarding on life, such as emotional pain from bereavements. The challenge of trusting that resources will be available when needed. Shopping Habits and Strategies Emphasising rationality in shopping. The "just in time" shopping approach to combat over-acquiring. Mindful shopping techniques Checking existing supplies before shopping. Using shopping lists with flexible categories. Resisting urge-driven purchases like discounts. Mindful Financial Practices Exploring alternative uses for money beyond impulse buys. Prioritising spending on quality experiences. Past Financial Hardship and Emotional Impact Past experiences of financial hardship leading to anxiety and hoarding. Reflecting on the emotional impact from periods like the COVID-19 pandemic. Personal Growth and Overcoming Beliefs Encouragement to try despite potential failures.…
 
Get your 2025 decluttering calendar: http://www.overcomecompulsivehoarding.co.uk/2025 Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ Avoiding the chaos of complex idea capture systems is vital for preventing distraction and overwhelm. Today, I'm sharing practical strategies for transitioning from idea capture to action, breaking down large tasks into manageable subtasks and exploring tools like Google Tasks and voice assistants for prioritisation and organisation. Plus, I reflect on my own long-term struggle with to-do lists and how to experiment with different approaches to find a system that suits your needs. Simplifying Idea Capture Avoid complex systems to prevent distraction and overwhelm. Focus on simple, streamlined methods for capturing ideas. Set dedicated idea capture times to minimise distractions. Organising Idea Capture Materials Ensure materials and tools are easily accessible. Utilise technology for effortless idea capture using voice assistants. Transitioning from Idea Capture to Action Prioritise tasks based on urgency, impact, or personal goals. Structure and prioritise tasks. Break down large tasks into smaller, manageable subtasks. Combining Digital and Non-Digital Methods Use written to-do lists to complement digital systems for immediate tasks. Essential Elements for an Effective System Thinker's Notebook's five elements: omnipresence, efficiency, organisation, security, and offline thinking. Exploring Digital and Non-Digital Tools Popular digital tools: Evernote, OneNote, ToodleDo, Todoist, Trello, Taiga.io, Google Calendar, Outlook Calendar, Google Tasks. Non-digital methods: scraps of paper, notebooks, preprinted planners, bullet journals, mind maps. Personalising the Capture Method Importance of selecting a method suited to personal preferences and technical comfort level. Experimentation with different approaches. Two-Step Strategy for Idea Capture Combine digital or portable capture methods with comprehensive home organisation tools. Mind Mapping for Subtasks Use mind maps to break down tasks, providing a visual representation. Realistic Time Management Decide on timings based on deadlines and personal flexibility. Visual Task Management Track progress and prioritise tasks using visual tools like checklists or kanban boards. Prioritisation and Breaking Down Tasks Organise tasks by priority for easier management. Divide large tasks into smaller parts for simplification. Timely Task Execution Be realistic about time required for tasks and accommodate flexibility. Psychological Boost from Completion Mark tasks as completed for a dopamine boost and visual progress tracking. Adapting Idea Capture Systems Experiment with various methods to find an effective system that suits personal needs and goals.…
 
Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In this episode, I'm joined by Dr Jan Eppingstall, a counsellor with a PhD in hoarding, to discuss the phenomenon of digital hoarding, where people accumulate excessive digital items. We'll explore the emotional responses to losing digital content, the organisational and environmental implications of digital clutter, and strategies for managing our ever-growing digital lives. From the nostalgic pull of old photos to the overwhelming influx of emails, this conversation reveals the surprising similarities between physical and digital hoarding. Introduction to Digital Hoarding Definition of digital hoarding Comparison with physical hoarding, highlighting similar stress, anxiety, and attachment. Emotional Responses to Digital Loss Non-hoarders experiencing emotions like anger and anxiety over losing digital items. Technological Advancements and Digital Storage The proliferation of digital content creation, especially digital photos. Impact of technology on creating and storing digital content. Historical context of storage limitations versus current capabilities. Broader Implications of Digital Hoarding Extending beyond photos and videos to emails, subscriptions, and digital accounts. Cybersecurity risks and financial costs associated with digital hoarding. Reasons we retain digital content. Emotional Attachment and Digital Data Emotional ties to digital items like photos and documents. Reflecting identity and memory triggers in digital possessions. Digital Organisation Strategies Host's impeccably organised digital life contrasted with a cluttered home. Tiago Forte's PARA method for prioritising digital items. Inbox Zero and maintaining an organised email setup. Challenges of Digital Clutter Volume over efficiency: issues accessing necessary information despite organised files. Parallels between digital and physical hoarding behaviours. Digital Inefficiency and Environmental Impact Wasted time, reduced focus, and productivity issues due to digital clutter. Significant carbon footprint of data centres and environmental concerns. Strategies for Managing Digital Clutter Reducing digital intake by unsubscribing from unnecessary emails and content. Advice on stopping excessive bookmarking and managing browser tabs. Importance of setting up email filters to streamline email management. Creating physical keepsakes from special digital photos for meaningful interaction. Permission Slip Segment Discussion on evaluating difficult-to-discard items for sentimental or practical reasons.…
 
Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode of That Hoarder: Overcome Compulsive Hoarding podcast, I'm joined by Kendra Adachi, author of "The Plan, Manage Your Time Like a Lazy Genius," as we explore self-compassion and realistic productivity. We'll discuss cultural differences in self-trust, the pitfalls of traditional planning, and how small, manageable steps can lead to meaningful progress. Kendra's insights challenge societal expectations and underscore the importance of kindness and contentment in our daily lives. Self-Trust and Societal Influences Cultural differences in self-trust between men and women Women's challenges with self-trust Understanding systemic influences Encouragement of kindness and acceptance towards oneself Societal Expectations and Productivity Pressure Critique of the "hustle" culture and pressure for excellence Contentment as opposed to constant optimisation Kindness to oneself as an alternative to relentless improvement Resistance to the idea of contentment Contentment and Self-Compassion Contentment not the same as giving up Defining contentment as awareness and appreciation of the present Self-compassion as a holistic life perspective Contentment and making mistakes Hoarding and Mindset Shifts Problem with future-focused thinking Importance of prioritising what matters to us Shifting mindset towards valuing fewer things and creating space Kinder approach to oneself and questioning what we have lose by trying contentment Integration vs. Greatness Embracing integration over achieving greatness Honouring emotions and practicing self-kindness Goal setting challenges and adopting flexible approaches Shrinking priorities to manage overwhelm Planning and Productivity Challenges Discussion on why many struggle with planning and productivity Unrealistic expectations from productivity experts Internalisation of failure for unmet expectations Disparity in authorship vs. readership of time management books The Lazy Genius Way and Practical Strategies Introduction to concepts from "The Lazy Genius Way" Principles of "going in the right order" (naming what matters, calming the chaos, trusting oneself) Encouragement of smaller, manageable steps Potential for meaningful change despite societal pressures…
 
Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ In today's episode, I chat with Jo Cavalot, a compassionate inquiry practitioner and coach, about tackling executive dysfunction through a unique concept called "fibble", designed to help those struggling with focus and organisation. Jo shares her insights into treating internal parts with kindness, her own journey of recovery, and how she co-created Fibble as a tool to understand and manage executive function challenges. We explore the importance of personalised support in overcoming obstacles, and Jo offers a special discount for listeners interested in her work. Importance of a compassionate approach Internal family systems and parts work. Viewing internal parts as friends with individual needs. Differentiating exploratory sessions from physical organisation tasks. Executive Dysfunction and 'Fibble' Concept Challenges of executive dysfunction, specifically among people who hoard. Use of the 'fibble' acronym: Frustrated, Inadequate, Baffled, Befuddled, Lacking, and Exhausted. Fibble as a practical tool Jo Cavalot's experience with alcoholism Parallel between Jo's alcohol experience and hoarding. Emotional challenges and non-linear nature of recovery. Emphasis on self-awareness and self-compassion. Jo's significant life changes, like moving to Spain and involvement in the Camino de Santiago. Motivation through personal recovery and organisational skills. Involvement and motivation in Hoarding Disorders UK. Compassionate Inquiry, Based on Dr. Gabor Mate's work, focusing on trauma's impact. Positive impacts on clients with hoarding behaviours and related trauma. Key Challenges and Strengths in Addressing Organisation Common challenges: sustained attention, organisation, self-activation, planning, and prioritising. Creative problem-solving as a strength. Flexible thinking and stress tolerance. Use of a questionnaire assessing executive functioning across environments. Understanding and leveraging diverse personal strengths. Varying self-activation for personal vs. others' tasks. Goal Setting and Personalisation Personalised tools over generic advice. Introduction of the Ikigai concept in goal setting. Use of the fibble questionnaire for personal assessment and support. Understanding and Addressing Underlying Causes Identifying trauma responses and underlying causes. Adjusting expectations based on life circumstances. Holistic and trauma-informed support for personal challenges.…
 
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